October 14, 2016

Hearty & Healthy Recipes for Fall – Cauliflower Pizza

By Elizabeth Holmes
Clinical Nutritionist Educator, Mission Health

Fall brings bold colors and fun to western North Carolina, and Mission Health brings you a series of fall-friendly recipes. This week, Cauliflower Pizza.


  • 2 lbs cauliflower florets, riced
  • 1 egg, beaten
  • 1/3 cup soft goat cheese
  • 1 tsp dried oregano
  • pinch salt
  • pizza toppings (sauce, cheese, pepperoni, peppers, onions, etc.)


Preheat your oven to 400 degrees F. To make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved. Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer. Transfer rice to a clean, thin dishtowel or use cheese cloth. Wrap up the steamed rice in the dishtowel, twist it up and then squeeze all the excess moisture out. Be careful, the cauliflower will be hot!

In a large bowl, mix strained rice, beaten egg, goat cheese and spices with your hands. Press the “dough” out onto a baking sheet lined with parchment paper. It’s important that it’s lined with parchment paper, or it will stick. Keep the “dough” about ?-inch thick, and make the edges a little higher for a “crust” effect, if you like. Bake for 35-40 minutes at 400 degrees F. The crust should be firm and golden brown when finished.

Add your toppings. Return the pizza to the 400 degrees F oven, and bake an additional 5-10 minutes, just until the cheese is melted. Slice and serve.

4 servings

Nutritional information per serving: calories: 125; fat: 7g; sodium: 500mg; carbs: 9g; fiber: 4g; protein: 9g